Lamar Jackson Workout and Diet

Professional Football Player

Born: 1997

Lamar Jackson is from Florida. He started playing Pop Warner football as a kid, but did not join his high school football team until junior year. Jackson was named the Palm Beach County High School Player of the Year in 2014. He also ran track in high school. Jackson was recruited by several colleges including Auburn and Clemson, but ultimately signed with University of Louisville and won the Heisman Trophy in 2016. In the 2018 NFL draft, he was selected by the Baltimore Ravens as backup QB, but an injury to Joe Flacco made 21-year-old Jackson the youngest starting QB in the NFL. He led the team to a division title that year and was unanimously voted MVP in 2019. He won MVP again in 2023 for leading the Ravens to the top spot in the AFC. Jackson has taken the team to 3 consecutive playoff appearances and is widely considered to be the best running QB in the NFL. He is the first QB in history to have multiple years of 1000+ rushing yards. Jackson has millions of followers on social media. He has endorsement deals with Nike, Oakley, Gatorade, Bose, Electronic Arts (EA) Games, and several other brands, as well as his own line of apparel. He is 6 feet, 2 inches tall and weighs about 205 lbs.

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Lamar Jackson’s Diet

Diet Summary

Jackson has no trouble burning through anything and everything he eats, and he does have a penchant for junk food, but he actually dialed in and dropped 25 lbs over 2 years because he says it made him faster. He had bulked up to 230 lbs in 2021 after taking 38 sacks, but he says it wasn’t worth it to lose his agility, so he slimmed back down to 205. While he’s not giving many particulars about his diet, one thing he does is intermittent fasting, holding off on eating until the afternoon. Some of his faves are sausage and corn dogs, and his standard pre-game meal is shrimp Alfredo with pasta. He hydrates with water, fruit juice, and Gatorade.

Estimated Macros

Medium Fat

Medium Carb

Medium-High Protein

Diet Details

Eat to Stay Agile

Jackson says that losing 25 lbs has made a big difference to him agility-wise, and he feels much better at 205 than he did at 230.

PreGame Fuel

Jackson’s top pick before a game is shrimp Alfredo, a rich pasta dish made with heavy cream and cheese.

IF for Weight Loss

Jackson used intermittent fasting to lose weight, skipping breakfast and holding off until the afternoon before eating his first meal of the day.

Diet Secrets

Jackson works with the Ravens’ nutritionist Sarah Snyder to determine his diet, and she takes his preference for carbs into account. As for what exactly he eats, he’s keeping that a secret.

What to Eat

Sufficient calories & carbs
Shrimp
Pasta
Cheese
Sausage
Meat
Veggies
Whole grains
Fruit juice
Gatorade
Water

What to Avoid

Not eating enough

Jackson on weighing 230

‘I felt like I was fat.’

Jackson on his reason for losing weight

‘So I can be more agile and be able to move.’

Jackson on being slimmer vs bulkier for football

‘We sacrifice our body each and every game…I believe it really doesn’t matter about the weight.’

Jackson on his weight loss secret

‘Not to offend anyone, but you’re going to have to pay for that.’

Lamar Jackson’s Workout Routine

Workout Routine

A Natural

Jackson started playing football as a kid, and by age 8, could throw the ball 20 yards. In high school, he could toss it 100 yards.

Dual Threat

Jackson is known as a dual threat QB, one who can throw and run the ball. In high school, he also ran track and could run 100 yards in 11.45 seconds.

Team Effort

Jackson will train by himself, but he prefers to work out with a trainer or the team.

On the Go Workout

Jackson has a routine he can do anywhere that requires only basic equipment like resistance bands, dumbbells, and an ab roller.

Regular Dose

In season, Jackson generally takes Mondays off to recover. Tuesdays through Saturdays, he’ll work with the trainer and/or the team, but he keeps the weights light to promote healing. Off-season, he works out about 45-60 minutes per day.

Drill Baby Drill

Jackson does endless amounts of practice throwing the ball, agility work and sprints as well as practice games so he’s ready for the big day each week.

Full Body Maintenance

Jackson works with the team trainer every week in season, and sometimes every day. He does ice therapy, steam room, stretching, massage and other body work, whatever it takes to stay in peak condition.

Exercise Style

A Lamar Jackson Routine

Throwing drills
Ladder & cone drills
Sled push/pulls
Footwork drills
Box jumps
Sprinting/running
Weight training
Offensive/defensive practice
Yoga/stretching

An off-season workout according to Men’s Health

Resistance band curls: 8-12 reps x 3 sets
Dumbbell incline press: 8-12 reps x 3 sets
Push-up to drag & row: 6-12/side x 3 sets
Russian twists with dumbbell: 30 sec x 3 sets
Ab rollouts: 15 reps x 3 sets

Jackson on working out in-season playing football

‘During the season you’re getting hit, hit, hit, so it’s better to rehab your body before your next game.’

Jackson on weight training in-season

‘You’re really not trying to lift heavy weights, because you can pull something.’

Jackson on weight training in the off-season

‘I gotta be able to take hits, so that’s when heavy lifting comes into play.’

Jackson on running

‘I hate running. [I do it] only if I have to.’

Jackson on recovery

‘The off-season is so important.’

Lamar Jackson’s Supplements

Electrolytes

Jackson drinks Gatorade, which supplies essential electrolytes like magnesium and salt to help prevent cramping and dehydration.

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Lamar Jackson’s Lifestyle

Rise & Shine

Jackson is up early in season, most days around 6 am so he’s can make it to the training complex for the 7:15 am team meeting.

Tragic History

Jackson’s father and grandmother died on the same day in 2005 when Jackson was only 8 years old.

Idol Worship

Jackson names Michael Vick as his football inspiration, the NFL’s first QB to rush 1000 yards in a season. As for superheroes, his fave is Superman.

Famous Friends

Jackson played Pop Warner football in the same league as future teammate Marquise ‘Hollywood’ Brown.

Late Bloomer

Jackson admits that he did not learn how to read a playbook until college, and even then, he would recite plays while holding the playbook up to a mirror.

Shopping Around

Despite signing a 5-year $260 million contract with the Ravens in 2022, in the spring of 2023, Jackson requested a team change. There were no takers.

Mom Manager

Jackson’s mother acts as his manager, which some say has caused him to miss out on some lucrative deals.

Branching Out

Jackson started his own line of apparel for men, women, and youth, and he also wrote a children’s book called I Dream, You Dream, Let Us Dream.

Jackson on his schedule

‘Wake up 6 am. Gotta be to work on time.’

Jackson on being QB

‘I feel like I’m a field general when I’m out there.’

Jackson on the way he plays ball

‘I’m not a ball hog. It may look like it, but I’m not.’